Former Fat Guy
Weight Management Strategies
www.formerfatguy.com
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We can all agree that
muscle is much better looking than fat
and it's also true that the more muscle we carry, the more
fat we burn. Muscle is more metabolically active and
requires
more fuel. I was able to put on over 50 pounds of muscle
after
dropping the 300 pounds I did.
Most of you know I've
been following Tom Venuto's program for
fat loss, but when I switch back to muscle building, I'll
be
working with Jeff "The Muscle Nerd" Anderson's program.
HOW TO "TIME" YOUR DIET
FOR FASTER MUSCLE GROWTH
By The "Muscle Nerd" Jeff Anderson
http://www.formerfatguy.com/muscle/optimumanabolics/index.asp
It's true that the grueling workout you've invested at the local "iron jungle" will stimulate your muscles to grow bigger and stronger. But ultimately it's your diet that will provide the "building blocks" for this new growth.
However, there's more to a bodybuilder's diet than mountains of canned tuna and protein powder. Timing your meals just right will provide you with a competitive edge that will allow you to build muscle faster and help burn those extra layers of fat covering up your hard work.
Here's how...
Early Morning
When you wake up, you're at the end of a 7-9 hour fast and your muscles are screaming for nutrition. Start off with a potent protein drink for fast absorption mixed with some complex carbs for fueling your day.
1-2 Hours Before Your Workout
You're about to send your muscles into the "combat zone" so shouldn't you provide them with the ammunition they need to "take the hill"?
Load up on some complex carbs that will provide the long lasting fuel you'll need to power through your intense workout. Add a full dose of protein to provide a ready source of amino acids and give your muscles a head start on the growth process as you stress the muscle cells during your workout.
Immediately After Your Workout
You've used up the glycogen (stored carbohydrates) in your muscle cells as fuel for your workout and if you don't replenish them fast, you're bound to short circuit your growth.
Within 45 minutes to an hour after your workout you need to down a high glycemic, high protein drink while your body is primed for fast absorption. Take in between 75 - 100 grams of sugar and about 25% of your day's total protein requirement along with a healthy dose of monounsaturated fats to help stimulate testosterone production.
Before Bed
You're about to enter another long period of fasting at bedtime, but it's also a prime time for your body to repair and build muscle. The problem is that your metabolism slows way down when you sleep so a large meal before turning in has the potential to trigger fat storage.
To provide the building blocks your body needs for growth while minimizing fat storage, eat a light meal consisting of slow-digesting protein and some easily digestible carbs. A bowl of cottage cheese with some fruit is ideal or mix a scoop of protein powder (one with casein in it is best) into some milk or water. Be sure to avoid high carbs and fat calories at this time.
About the Author
Jeff Anderson (better known in the bodybuilding community as the "Muscle Nerd") is the creator of Optimum Anabolics, the ground-breaking new bodybuilding program that has taken the entire industry by storm!
For more information on Jeff's controversial new mass-building principles, c/lick h/ere:
http://www.formerfatguy.com/muscle/optimumanabolics/index.asp
here's another article on
my website from Jeff where he
discusses the "right carbs at the right time"
http://www.formerfatguy.com/muscle/right-carbs-right-time.asp
Until next time,
Eat Well, Be Well